Chest, Hyperstrike Exercise Videos, Shoulders, Triceps

Smith Machine Declined Chest Press

[Elite_video_player id=”272″]

Muscle Groups
  • Chest
  • Shoulders
  • Triceps
  • Chest strength
  • Front deltoids strength
  • Triceps strength


The smith machine decline press targets the lower pectoralis (chest) muscle, shouders, and triceps. The decline bench is typically set between 20 and 40 degrees. A spotter is recommended when performing this exercise.


  • Lying on an declined bench, hold the barbell with arms straight, hands placed slightly outside of shoulder width.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell to the top of the chest.
  • Press the bar back up to the top, until your arms are straight.


  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench